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Hard-boiled eggs swim in a tangy and aromatic lentil stew, packed with vegetables and classic South Indian spices. A hearty and protein-rich twist on traditional sambar, perfect with rice or idli.
For 4 servings
Prepare Dal, Tamarind, and Eggs
Cook Vegetables and Sambar Base
Hard-boiled eggs swim in a tangy and aromatic lentil stew, packed with vegetables and classic South Indian spices. A hearty and protein-rich twist on traditional sambar, perfect with rice or idli.
This south_indian recipe takes 45 minutes to prepare and yields 4 servings. At 406.45 calories per serving with 23.21g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer
Prepare the Tempering (Tadka)
Garnish and Serve
Enhance the sambar by adding other vegetables like pumpkin, carrots, brinjal (eggplant), or small onions (shallots). Add them along with the drumsticks.
For a richer, thicker sambar, grind 1/4 cup of fresh coconut into a fine paste and add it to the sambar 5 minutes before turning off the heat.
Increase the heat by adding 1-2 slit green chilies along with the onions or by adding an extra dried red chili to the tempering.
For a 'satvik' version, you can skip the onions. The flavor will be slightly different but still delicious, relying more on the asafoetida and other spices.
Combining lentils (toor dal) and eggs makes this dish a protein powerhouse, essential for muscle repair, growth, and overall body function.
The use of dal and vegetables like drumsticks provides a good amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Spices like turmeric (containing curcumin), asafoetida, and curry leaves are known for their anti-inflammatory and antioxidant properties, which help strengthen the immune system.
Drumsticks are a good source of calcium and phosphorus, while eggs provide Vitamin D, all of which are crucial for maintaining strong and healthy bones.
One serving of Muttai Sambar (approximately 1 cup or 280g) contains around 300-350 calories, primarily from the lentils, eggs, and oil used in tempering.
Yes, it is a very healthy and balanced dish. It's an excellent source of protein from both toor dal and eggs, high in fiber from vegetables, and contains beneficial spices like turmeric, fenugreek, and asafoetida.
While toor dal is traditional for its flavor and texture in sambar, you can use a mix of toor dal and masoor dal (red lentils) for a quicker cooking time. Using only moong dal will result in a different flavor profile.
You can store leftovers in an airtight container in the refrigerator for up to 2-3 days. The flavors often deepen and taste even better the next day. Reheat thoroughly before serving.
If your sambar is too tangy from the tamarind, you can easily balance it by adding a small piece of jaggery (about 1/2 teaspoon) or a pinch of sugar. Stir until it dissolves and taste again.
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